Calorie deficit calculator

Calculate your daily deficit, cut intake and weekly weight-loss rate. With realism check and minimum-intake warning.

In our comparison

Whey, creatine, omega 3 & more

32 products across 6 brands, sorted by price per gram of active ingredient

Note: This calculator assumes ~7,700 kcal per kg of fat loss. Actual numbers fluctuate with water retention, muscle loss and metabolic adaptation. Combine longer cuts with resistance training and adequate protein.

Current weight (kg)Target weight (kg)Timeframe (weeks)Maintenance / TDEE (kcal)Your maintenance need. Don't know it? Find it in the calorie needs calculator.

Please enter current weight, target weight, timeframe and TDEE.

Frequently Asked Questions

Methodology

How does the calculator work?

Enter your current and target weight
Pick a realistic timeframe (in weeks)
Enter your TDEE — find it in the calorie-needs tool
You get daily deficit, daily intake and a realism check

1 kg of body fat ≈ 7,700 kcal. Deficit = (current − target) × 7,700 / (weeks × 7). Daily intake = TDEE − deficit.

1How big should a healthy calorie deficit be?

For most people 300–500 kcal/day (= 0.3–0.5 kg/week) is sustainable. Larger deficits (>20 % of TDEE) lead to more muscle loss, hormonal issues and higher rebound risk.

2Why 7,700 kcal per kg?

1 kg of body fat holds roughly 7,700 kcal. The rule of thumb is an estimate — short-term fluctuations (water, glycogen, gut contents) distort the day-to-day picture. Use weekly averages.

3What if my TDEE is off?

TDEE is the biggest source of error: tracker studies show 10–30 % deviations. Start from the calculated value, weigh daily for 4 weeks (use weekly averages), and adjust intake by ±100 kcal per 0.25 kg deviation.

4Should I lift weights while cutting?

Yes — resistance training plus enough protein (1.8–2.6 g/kg body weight) is the most effective lever against muscle loss in a deficit. Cardio adds, but does not replace the stimulus for muscle preservation.